Single-Cone Sprint Drill
- Main muscles
- Quads
- Also works
- Calves, Glutes, Hamstrings
- Equipment
- Other equipment
- Level
- Beginner
- Type
- Push
How to do it
- This drill teaches quick foot action. You need a single cone. Begin standing next to the cone with one arm back and one arm forward.
- Chop the feet as quickly as possible, blocking with the arms. Circle the cone, keep your knees up, with violent foot action.
- Rest after three trips around the cone.
Quick answers
- What muscles does the Single-Cone Sprint Drill work?
- Mainly the quads, with help from the calves, glutes, hamstrings.
- What equipment do I need?
- Other equipment.
- Is it good for beginners?
- Yes, it is rated beginner level.
- How do I track progress on it?
- Log each set and beat the weight or reps from last time. Liftrung shows your last set beside the next one and estimates your one-rep max from your sets.
More quads exercises
Exercise descriptions: free-exercise-db, public domain.